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Metcon

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Workout

Thursday

Metcon

Metcon (AMRAP - Reps)

4 Rounds
1 min ME Shuttle Run
1 min ME Abmat Sit-ups
1 min ME Russian KB Swing 24/16
1 min ME Russian Twists 24/16
1 min Rest

Mobility

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 03, 2019

Male Clients

1

John
Williamson

5:30 PM CrossFit

394 Reps

2

Benjamin
Head

9:30 AM CrossFit

362 Reps

3

Adam
Keslosky

3:30 PM CrossFit

352 Reps

4

Matt
O'Leary

5:30 PM CrossFit

474 Reps

5

Dan
Lincoln

6:00 AM CrossFit

447 Reps

6

Matthew
Culligan

5:30 PM CrossFit

445 Reps

7

Private

5:30 PM CrossFit

413 Reps

8

Matthew
Emmons

8:15 AM CrossFit

408 Reps

9

Erik
Christians

8:15 AM CrossFit

402 Reps

10

Doug
Kittelsen

8:15 AM CrossFit

383 Reps

11

Keith
Davis

5:30 PM CrossFit

348 Reps

12

Gil
Gomez

9:30 AM CrossFit

254 Reps

Female Clients

1

Christina
Griggs

5:30 PM CrossFit

448 Reps

2

Maya
Gonzales

6:00 AM CrossFit

409 Reps

3

Brooke
Bemis

5:30 PM CrossFit

386 Reps

4

Angie
O'Keefe

9:30 AM CrossFit

351 Reps

5

Teri
Heines

12:15 PM CrossFit

332 Reps

6

Amanda
Spungin

9:30 AM CrossFit

331 Reps

7

Carmen
Doyle

5:30 PM CrossFit

518 Reps

8

Heather
O’Leary

5:30 PM CrossFit

466 Reps

9

Ruthann
Christensen

12:15 PM CrossFit

435 Reps

10

kathy
long

8:15 AM CrossFit

423 Reps

11

Vicki
Spicer

8:15 AM CrossFit

408 Reps

12

Allison
Fletcher

9:30 AM CrossFit

334 Reps

13

Kelly
Burns

8:15 AM CrossFit

324 Reps

14

Dana
Bossert

8:15 AM CrossFit

319 Reps